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*21 Day Lower Blood Sugar Challenge™: Your challenge task is at the bottom of this page.
Here at Diabetes Meal Plans we encourage a low carb diet because research shows it outperforms any other diet for:
- Decreasing blood glucose
- Lowering A1C
- Decreasing cholesterol
- Increasing HDL
- Increasing weight loss
That said, it’s pretty hard for anyone to make the jump from eating 300 g carbs per day (average diet) to 50-80 g per day.
So the good news is, you can stage your transition if you choose.
Below we’ve put together a couple of sample menus for type 2 diabetes/ prediabetes:
- Sample low carb menu (50-80 g)
- Sample moderate carb menu (120-130 g)
If you’ve been eating lots of carbs (which is common), it’s a good idea to start with a moderate carb level, then work towards a low carb level for best results.
SAMPLE Two Day MEAL PLAN: 50-80 g
This example is for 50 to 80 grams total carbs per day.
DAY 1
DAY 2
Snacks
- Peanut butter protein balls (5 g)
- Guacamole or peanut butter with carrot or celery sticks (10 g)
- Cheesecake finger bites – (11 g)
- Carrot and cinnamon loaf (5 g)
- Cucumber crackers (9 g)
Aim for 5-15 g per snack, with 2-3 snacks per day as you need them.
And that would make up your low carb menu of around 50-80 grams total carbs per day.
If you factor in the fiber, you’d be consuming approximately 30-50 grams net carbs per day (total carbs minus fiber = net carbs).
As you can see from this sample menu, you will not be starving! But it is a different way to eat than you are probably used to.
That’s why we create delicious weekly Meal Plans and Menus – so you can enjoy life more while lowering blood sugar and A1c at the same time!
SAMPLE Two-Day MEAL PLAN: 120-130 g
his example is for 120 to 130 grams total carbs per day.
NOTE: We don’t generally encourage people to eat bread, rice or pasta. For better blood sugar results, these are the foods we recommend you work on reducing and eliminating.
However, let’s take the exact same menu above and turn it into a 120-130 g carb meal plan instead, which does give you wiggle room to add more variety to your meal plan.
Day 1
Breakfast: Veggie scramble with one slice of whole grain bread – approx. 30 g
Lunch: Cauliflower ‘Potato’ Salad with one slice of whole grain bread or one small roll – approx. 30 g
Dinner: Chicken, Chorizo and Veggie Stew with one serve brown rice (max. 1/2 cup) – approx. 30 g
Snacks: Hummus and carrot sticks 15 g, peanut butter with half small apple 15 g.
Day 2
Breakfast: Roasted Nut Muesli – add 1/4 cup whole oats – approx. 30 g
Lunch: Chicken Sandwich Wrap – served on whole grain wrap bread – approx. 30 g
Dinner: Chicken Enchilada Stuffed Zucchini’s – made with enchilada/flat bread instead of zucchini – approx. 30 g
Snacks: Greek yogurt with berries 15 g, cottage cheese with half a pear 15 g.
Based off the meals and snacks in these moderate low carb menus, the total daily carbs is around: 120-130 g per day.
What you will notice is that as soon as you add the breads, pastas, rice, and noodles, the carb count goes up quite dramatically, with just a small portion added.
Bread, pasta, rice, noodles, crackers, flour-based items and potatoes are generally the foods that will increase blood sugar the most – high carb foods – and as suggested earlier, these are the foods we recommend you try decreasing or eliminating altogether.
Of course, if you prefer to transition a little slower, or your diet is currently filled with lots of sugar and processed foods. Step down to 120 g per day first, then once you adjust, aim lower – you will notice your blood sugar levels come down as you lower the amount of carbs you eat.
Focus on eating more of the right veggies. These are the type of carbs you want to eat because veggies are low in carbs, high in fiber, vitamins, minerals, and many other beneficial compounds that support great health and lower blood sugar and A1C.
It’s much easier than you think to put a low carb diet into practice – just start with one meal and work your way from there.
Or, you could consider joining us as a Member.
Of course, membership is optional. But as a member, you’ll have exclusive members-only access to:
- Weekly meal plans
- Our “smart” meal planner to swap, change and alter meal plans to your preferences
- 1200+ recipes
- Video cooking classes
- Library of diabetes-specific information
- Ongoing support and encouragement
- And more!
Judy, VIP Member, said: “It is so good to have help as I begin to make these dietary changes, especially after having wandered along without the nutritional guidance I need. So much out there it is difficult not to become overwhelmed. Meal planning and shopping has become so much easier. Thank you!”
Elizabeth B, VIP Member, said: “The information, the recipes, the support – I don’t feel so hopeless. I love the fact that it all reminds me that I can still eat! I just love how much clear, understandable information is available. I appreciate the very quick responses I have received from my emails. Excellent resource! Thank you so much!!”
YOUR TASK: 21 Day Lower Blood Sugar Challenge™
- Are you keeping a food diary? – We highly recommend you keep a food diary during the challenge so you can start to examine your habits. Plus, a food diary is a great way to keep yourself accountable so you can really see what’s going in your mouth. 😉
- Follow this food list – remember, your one focus and goal during the 21 Day Lower Blood Sugar Challenge™ is to follow our recommended food list as closely as possible. Don’t worry about calories (for now), just focus on eating nothing else but the foods on this list. NOTE: We sent you a pdf downloadable copy of this list to your inbox on Day 2.
- As we continue to emphasize, cut out sugar, bread, potatoes, pasta, cereals, and rice – if you’ve been eating these foods as staples (and many of us do), this is a big task but will bring about dramatic results. OR, cut down on carbs first, which is recommended if you’ve been eating a very high carb diet, or if your numbers are very high. Follow some of the suggestions above to help.
- Add something new to your menu: Choose something from the recipe selections above and add something new to the menu. It can be tough to change habits or tastes, but you’ll be surprised how easy and enjoyable it is once you do it more regularly.
Commit to yourself and apply what we share because we know what we share can help you get results.
Not part of the challenge?
Want more blood sugar friendly information? Click Here to Subscribe – we’ll keep in touch with nutrition tips, recipes and health updates.
I love when you print recipes ….I try to make them all ….I especially like the no bake diabetic pudding ( sooooo good) I added peanut butter and cinnamon to it) ….I’m going to try the cheesy veggie bake and the turkey slow cooked meatballs tonite.
marie
I loved all your recipes. Have tried them out and they are very delicious and easy to make.
My breakfast is usually cooked savoury rolled oats. I do not like rolled oats with milk and fruits. What I do is boiled whatever stock. Leave overnight and skimmed off the fat. Then I used the stock to cook the rolled oats. I add spinach and pepper and sometimes some meat. No salt. I also add I teaspoon of turmeric for my joints.
This breakfast seems to last me till lunch time without having any snacks. What do you think Jedha. Your opinion will be appreciated. Am I doing the right thing with consuming savoury rolled oats. I sometimes even had it for lunch or dinner. off course I add a serve of protein with the lunch or dinner. I do not take desert. Normally just fruits. Thanks
Oats work for some and not for others Jenny. You can find more info about oats here. In the end you have to test and see how your body handles them.
Need help – high ketone levels, have pancreatitis – please provide some meal plans please.
Unfortunately we do not provide specialized diet plans at this stage Bill. You should consult with your doctor or healthcare team on this one.
as far as I am concerned this is to start with eating of lot of carbs. In my humble opinion bo diabetic should be eating more than 20 carbs per day. And one can live well.
need a list of seasonings Also recipes on fish And Cookies or cookie bars
You can find our food list here and our free recipes here Leanne.
thank you for your reply. I’ve just read your link above and have 3 questions:-
1) what would you Recommend as the best nutritional replacement for egg
2) i use beans a lot and have heard that to reduce the carb and increase the protein content of beans it is best to soak the beans for at least 4 hours before cooking. what do you say about this?
3) is it better to use soaked dried beans or tinned beans?
Hi again Raj,
1) Since eggs are a protein – you’ll want to ensure you get adequate protein – see the list again. You can replace eggs with cheese, make tempeh or tofu scrambled “eggs” or in some dishes, chia seeds work well as a binding agent to replace eggs.
2) No. The carb and protein content will not change much. Your challenge will be to keep beans to a moderate amount, as they are more a carb than a protein. And overall they are high in carbs. Make sure you get lots of green leafy veggies and non starchy veggies, and include the protein and fat sources from the vegetarian list.
3) Soaked dried ones if possible as they will be lower in sodium, plus they are cheaper too. Soak them overnight with 2 tablespoons of apple cider vinegar and pressure cook larger beans.
i am vegetarian (no meat, fish or egg). i can replace the egg in egg scramble with chickpea flour and any meat in other dishes with quorn. However, this leaves me a bit unsure how many carbs i’m using. I love all the information you are giving in a systematic and easy to understand way. – thank you
Hi Raj, you can keep carbs lower as a vegetarian (find our vegetarian food list here), but not eating eggs really limits your options. You really do need to count carbs if you’re trying to get better results, even if you’re eating chickpea flour and quorn.
I would like to see menus without red meat. I do not eat red meat. Thanks, Pat Odoms
You can swap red meat for chicken in recipes Pat. And, check out these 16 chicken recipes.
LOL, I’ll say this again. A nightly glass of red wine helps Keep my sugar low. I’ve read the Canadian, US and UK diabetes sites and they agree that having a drink is OK with the caution not to over-indulge as it can drop your sugar level too low.
Now, I’m 70 and my Dr’s confirm that my glass of red is good for me. I’m on 500mg of Metformin and my sugar this am was 4.7.
As Jedha says the wine thing may not work for everybody but I believe it’s worth a try, monitor carefully.
Exactly Brewster. You are a living example that it can work for some but others are not so lucky. Red wine does contain powerful polyphenols and antioxidants that are beneficial and it seems your body likes them. Others may get more of a reaction from the sugar and alcohol, which raise glucose levels. This is just one example that shows we are all different. Always monitor carefully to understand the foods that influence you as an individual.
Children at a Xmas function with Diabetes how do I control their blood glucose level. *
We don’t work with kids a lot but I know it can be a tough one. You could take your own selection of foods for them, try to guide them on what they can and can’t eat. And keep the focus on play and fun rather than always around food.
Happy Christmas to you all. Thank you for your wonderful recipes,
Ray.
Thanks Ray. We wish you a Happy Christmas too 🙂
I have morning highs – Dawn Phenomenon . anything new on how to lower the morning readings. I’m currently taking 1TEASPOON or 2TEASPOONS apple cider vinegar before bed. Over the years I have loss 25lbs but haven’t taken off anymore for several years. I’m currently on 1,000 mg of metformin twice a day. Also use cinnamon tablet at noon. I’ve tried a snack before bed that doesn’t work for me. Anything new on how to lower it. I wear a Garmin to make sure that I’m moving – my daily steps are 6,000 steps to 8,000 daily.
See if any of these tips might help Sharon.
how do i gain some weight?? i have lost about 90 pounds in the past two years…my diet is pretty good, i am fairly active, blood surgars are still a bit higher than they should be…i would be happy (if that is possible) 10 or 15 pound heavier
So, how do i stop losing weight?? Diet for the most part is pretty good, blood surgars are getting better. Two years ago i was at 248, one year ago i was told i have type 2. now i am at 158. i am 70 years old and pretty active but also work and spend a lot of time behind the computer. Never thought i would be complaining about being skinny! i would like to be 10 or 15 pounds heavier…hate the old saggy skin! Any thoughts
One way to gain weight Judy is through eating more calories. Sources of fat have the highest amount of calories per volume and they won’t increase blood sugar. Healty fat sources – avocado, olive oil, nuts, olives, that sort of thing.
Sorry not tried the meals yet as we are still on holiday but I can assure you that my wife and my self will be trying some of these recipes. Thanks for sending them